Yam vs Wakame - In-Depth Nutrition Comparison
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Significant differences between Yam and Wakame
- Yam has more Potassium, Vitamin B6, Vitamin C, and Fiber, however Wakame is richer in Manganese, Folate, Iron, Magnesium, and Vitamin B2.
- Wakame covers your daily Manganese needs 44% more than Yam.
- Wakame has 147 times less Vitamin B6 than Yam. Yam has 0.293mg of Vitamin B6, while Wakame has 0.002mg.
- Yam contains less Sodium.
Specific food types used in this comparison are Yam, raw and Seaweed, wakame, raw.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Potassium
+1532%
Contains
less
Sodium
-99%
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Calcium
+782.4%
Contains
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Iron
+303.7%
Contains
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Magnesium
+409.5%
Contains
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Phosphorus
+45.5%
Contains
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Zinc
+58.3%
Contains
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Copper
+59.6%
Contains
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Potassium
+1532%
Contains
less
Sodium
-99%
Contains
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Calcium
+782.4%
Contains
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Iron
+303.7%
Contains
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Magnesium
+409.5%
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Phosphorus
+45.5%
Contains
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Zinc
+58.3%
Contains
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Copper
+59.6%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin C
+470%
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Vitamin B1
+86.7%
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Vitamin B6
+14550%
Contains
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Vitamin A
+160.9%
Contains
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Vitamin E
+185.7%
Contains
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Vitamin B2
+618.8%
Contains
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Vitamin B3
+189.9%
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Vitamin B5
+122%
Contains
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Folate
+752.2%
Contains
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Vitamin K
+130.4%
Contains
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Vitamin C
+470%
Contains
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Vitamin B1
+86.7%
Contains
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Vitamin B6
+14550%
Contains
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Vitamin A
+160.9%
Contains
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Vitamin E
+185.7%
Contains
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Vitamin B2
+618.8%
Contains
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Vitamin B3
+189.9%
Contains
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Vitamin B5
+122%
Contains
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Folate
+752.2%
Contains
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Vitamin K
+130.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+205%
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Protein
+98%
Contains
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Fats
+276.5%
Contains
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Water
+14.9%
Contains
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Other
+778%
Contains
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Carbs
+205%
Contains
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Protein
+98%
Contains
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Fats
+276.5%
Contains
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Water
+14.9%
Contains
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Other
+778%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-71.5%
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Monounsaturated Fat
+866.7%
Contains
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Polyunsaturated fat
+186.8%
Contains
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Saturated Fat
-71.5%
Contains
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Monounsaturated Fat
+866.7%
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Polyunsaturated fat
+186.8%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in price |
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Rich in minerals |
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Rich in vitamins |
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Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 23.78g | 8.64g |
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Protein | 1.53g | 3.03g |
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Fats | 0.17g | 0.64g |
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Carbs | 27.88g | 9.14g |
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Calories | 118kcal | 45kcal |
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Sugar | 0.5g | 0.65g |
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Fiber | 4.1g | 0.5g |
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Calcium | 17mg | 150mg |
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Iron | 0.54mg | 2.18mg |
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Magnesium | 21mg | 107mg |
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Phosphorus | 55mg | 80mg |
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Potassium | 816mg | 50mg |
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Sodium | 9mg | 872mg |
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Zinc | 0.24mg | 0.38mg |
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Copper | 0.178mg | 0.284mg |
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Vitamin A | 138IU | 360IU |
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Vitamin A RAE | 7µg | 18µg |
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Vitamin E | 0.35mg | 1mg |
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Vitamin C | 17.1mg | 3mg |
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Vitamin B1 | 0.112mg | 0.06mg |
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Vitamin B2 | 0.032mg | 0.23mg |
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Vitamin B3 | 0.552mg | 1.6mg |
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Vitamin B5 | 0.314mg | 0.697mg |
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Vitamin B6 | 0.293mg | 0.002mg |
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Folate | 23µg | 196µg |
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Vitamin K | 2.3µg | 5.3µg |
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Tryptophan | 0.012mg | 0.035mg |
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Threonine | 0.054mg | 0.165mg |
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Isoleucine | 0.052mg | 0.087mg |
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Leucine | 0.096mg | 0.257mg |
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Lysine | 0.059mg | 0.112mg |
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Methionine | 0.021mg | 0.063mg |
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Phenylalanine | 0.071mg | 0.112mg |
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Valine | 0.062mg | 0.209mg |
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Histidine | 0.034mg | 0.015mg |
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Saturated Fat | 0.037g | 0.13g |
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Omega-3 - EPA | 0g | 0.186g |
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Monounsaturated Fat | 0.006g | 0.058g |
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Polyunsaturated fat | 0.076g | 0.218g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
19%

29%

Minerals Daily Need Coverage Score
25%

58%

Comparison summary
Which food is lower in Sugar?

Yam is lower in Sugar (difference - 0.15g)
Which food contains less Sodium?

Yam contains less Sodium (difference - 863mg)
Which food is lower in Saturated Fat?

Yam is lower in Saturated Fat (difference - 0.093g)
Which food is lower in glycemic index?

Wakame is lower in glycemic index (difference - 51)
Which food is cheaper?

Wakame is cheaper (difference - $0.2)
Which food is richer in minerals?

Wakame is relatively richer in minerals
Which food is richer in vitamins?

Wakame is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)